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More great meal ideas that are heart healthy and easy to prepare

ratatouille

Nutty Brussels Sprouts


ripe Brussels sprouts

From Germany
These nutty Brussels sprouts are packed with vitamins C and K, and make a great side or main dish.

These cabbage-like sprouts are healthy like all cabbages, and their phytonutrients are potent cancer fighters.

Their slightly bitter taste is countered very nicely with the almonds in this recipe.

You can serve the sprouts with mashed or cooked potatoes. I have also tried them as a nice vegetable addition to whole wheat pasta during the colder season.


Serves: 6-8 / Ready in: 30 minutes

Great for: gluten-free, vegetarian (vegan)

Nutrients: vitamins A, B6, C, K, thiamin, riboflavin, iron, magnesium, phosphorus, copper, fiber, folate, potassium, manganese



Ingredients:

  • 1 lb fresh Brussels sprouts, trimmed
  • 4 cups of water
  • 4-6 tablespoons butter (Earth Balance or soy margarine for vegan version)
  • 1/2 onion, peeled and chopped
  • 1 teaspoon fresh lemon juice
  • 1/4 cup toasted slivered almonds
  • Salt and freshly ground black pepper to taste


Directions:

  1. Remove any brownish outer leaves on the sprouts and discard them. Steam them in hot water for 3 minutes or until just tender. They should be almost cooked with a little bite left (cut one in half to test). Strain the hot water and place the brussel sprouts in a bowl of ice water, this will keep their color bright green. Cut the sprouts into halves.
  2. Heat 2-3 tablespoons of butter in a large saucepan on medium heat. Add the onions and cook until transparent, about 4-5 minutes. Add 2-3 tablespoons more of butter and the Brussels sprouts halves. Increase the heat to medium high and cook for several more minutes. Season with salt and pepper to taste, while the sprouts are cooking. Make sure not to overcook!
  3. Remove the pan from the heat, stir in the lemon juice and half of the toasted almonds. Add salt and pepper to taste. Place the sprouts in a serving dish and garnish with the rest of the toasted almonds.




Go back to top of Brussels Sprouts recipe or take a look at our additional healthy meals for lunch or dinner.